♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Born ready, Brad.
- I thought you were- - Hi folks,
Bob Schrupp, physical therapist.
- Brad Heineck, physical therapists.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- We're gonna show you how
to fall asleep faster
and stay asleep longer
with no medications.
- That's right, Bob.
- Big promise.
Let's see if you can stick up with it.
Or stick with it.
- Bob, Bob, we have some wonderful information
but before we go any further,
- While this actually fits with this,
by the way if you're new to our channel,
please take a second...
Do you want to grab that?
- Oh yeah.
- Please take a second to subscribe to us.
We provide videos on stay healthy, fit, pain-free
and we upload every day.
Also, go to bobandbrad.com.
Go to the giveaway section.
We're always giving something away.
This week, we're giving away the monster.
We're giving away a sleep evasion mattress.
- That's right, a mattress.
- [Bob] And this is just a little bit of the sample one.
When yours comes to you, you won't be able
to look in the inner like we do here.
- Right, we just wanna show you
- [Bob and Brad] 700 hundred tiny mattresses.
- [Bob] And air channels,
that's really cool.
It's very comfortable.
Go to bobandbrad.com.
- [Brad] .com.
- [Bob] Like the giveaway section.
- That's right.
- [Bob] Or you can go to Facebook,
- Here. - [Bob] It'll be pinned
to the top of the page. - Right down here, yeah.
- Go to Twitter, Instagram or TikTok
if you want a 60 second version of our program.
- [Brad] That's right, Bob.
- We love these mattresses.
They're very, very comfortable.
- And we do wanna mention a little bit
about a mattress that keeps you cool at night, which,
this promotes with the airflow as far as sleeping better.
So we'll get back to that.
All right, okay Bob,
are we ready?
- Yeah, I'm ready.
I was born ready. - All right, so,
as usual, in the winter time,
is my time to get the book out about diets.
- Sure.
- I wanted to do that,
a new book,
and I found one by Shawn Stevenson.
It's called, "Eat Smarter".
He's very smart
and he,
I like him because he does a lot of research
with his information
but he throws in more personality
than lot of the books I've read.
- That's right, huh? - He's actually got a sense
of humor.
Yeah.
He's got a really interesting-
- Wow, he's the author of "Sleep Smarter" too.
- Right.
Yeah, I'm reading that right now.
- Oh, cool.
- Yeah.
And actually,
so, this book had a section on sleeping
and he brought up these five different options
to help you sleep throughout the night.
Fall asleep and-
- Without medication.
So I really liked it.
I've tried a couple of them
and actually one last night.
I slept all night long.
I did have to get up
to use the restroom.
- For sure.
- And I hardly remember it.
But I know did. - Wow.
- But I went right back to sleep
and I woke up this morning
and I felt, you know,
I was ready to go.
- Strong guy goal. - Yup.
And then I went swimming and came here
and then I had to meet Bob.
- Yeah.
- And then things went downhill from there.
- Yeah, that's right.
- Just kidding.
Anyways, so we're talking about what we're gonna drink...
For with the mattress,
I do wanna mention it,
and he talks about this,
is, if you have,
if you're too warm,
- Right.
- You're definitely gonna have problems.
- A big problem.
There's no doubt.
That's a time...
(Bob mumbles)
Well, we were just talking about,
we know some people are going through hot flashes right now.
And of course you can't sleep through those.
- Right.
With your wife?
- Yeah.
- Good luck with that.
I remember that.
My wife, that went a few years ago for me,
but yeah, she's fine now.
So you'll be good.
Anyways, so temperatures
between 60 and 68 is what he recommends.
Is that consistent-
- Yes. - With what you've read?
- Yeah.
- So that's room temperature.
- Like 65. - Yeah.
- But I mean, it varies from study to study.
- And some mattresses actually hold heat in.
- Yes.
- And that's the goal with that
with 700, - Right.
- The air flow.
- And the type of foam they have doesn't,
- Right. - Isn't as warm.
- So if you are mattress shopping, consider that.
Makes sure that aspect is covered.
So we're talking about the rest
of the things, is actually,
most of them are teas
but things that you can,
you wanna eat-
- Sure. - Or drink
prior to going to bed
or in your diet.
So the first one,
Here. - Food is medicine.
- Exactly right.
- Eat.
Yeah, and actually what your food eats,
you're eating.
You know how that works? - Right.
Right, if your cow eats, you know, chemicals,
you're taking in chemicals.
- Right, and so on and so forth.
But anyways, that's another story.
Oh, I gotta...
Can you see that?
Okay.
So it's,
I believe it's pronounced Reishi
and it's,
it's a mushroom actually.
- Oh, is it really?
- Yeah.
But they make tea out of it
and that's the form.
You can get it in other forms too.
All of these, you can get.
I'm just doing them in tea
but you can get most of the capsule or extra-
- A supplement.
- Yeah, supplement.
With this, he's talking about tea.
It's like I said, mushroom.
It comes from a long history in China.
Over 2000 years ago.
So this has been around
for a long time as a relaxing thing.
- Gotcha.
- Helps you sleep.
And I had a hard time finding that.
I had to go online
in order to, - Sure.
- To purchase that,
which is fine.
- And you take it 45 minutes before bed?
- Yup.
That's what he recommended.
About 45 minutes prior
to going to bed.
Obviously you're not going to drink a lot of it.
- Right.
'Cause- - 'Cause you'll have to get up
because you're going
to the bathroom, sure. - Right.
None of these are high in caffeine.
- Sure.
- The next one is chamomile.
- Right. - You've heard of that?
- I've heard of that.
Many times.
- And I do have some,
I've tried this.
I really liked the flavor of chamomile.
- Do you?
- Yeah.
And I don't know if I really noticed my sleep change
with it.
And I think, you know,
everyone has a different body chemistry.
Some of these may be effective for you
and some of them will not.
- So I would try one at a time.
- That's right, exactly.
- And do like an experiment
and see what works for you.
- And then the valerian root.
This is a root,
and they take the root and they,
you can find it in tea.
I did not find a tea that was pure valerian,
it was a mixture.
- [Bob and Brad] It was part
- of it. - of the ingredient.
- Sure. - Right.
But you can get it in capsule extract.
Here's my valerian right here.
Now this is what I took,
I drank last night
before I went to bed.
- So that's the one you think it worked?
- Well, yeah.
So I got a whole box of it.
- Now, you gotta try it for a while.
- I do.
- It can't be one night experiment.
- I understand Bob
and I'm gonna document my,
my findings as well. - Good.
- So no, but it is a good idea.
You gotta give it a try.
But either way, all these,
not only if they don't keep you sleeping,
they've got wonderful ingredients, healthy ingredients,
so they're not full of caffeine and just have that-
- Right, junk.
- Exactly.
And I would suggest get the organic version.
- Sure.
- 'Cause it doesn't cost that much more
and it's better quality.
And then, this is one, magnesium.
Now this is not a tea, of course,
but you can get magnesium in a capsule form as a supplement
but I would suggest,
just put it in your diet.
- Right.
- Leafy greens, nuts, avocado.
There's a-
- And you've become a big avocado fan.
- Oh, I love.
I just eat 'em.
Cut them in half
and I've got a little special tool for it
and I eat one or two a day.
They're just one wonderful. - I saw that.
You do it here.
- Yeah, absolutely.
But just Google magnesium foods
and you're gonna find a whole list
of foods that are in, you know, all healthy foods.
- Sure.
- Just-
- Yep, that's the better- - Make sure you get-
- It's always the way to do.
- Right.
- Is to get naturally from the source.
- So I really don't see a need
unless you don't wanna eat the good food,
which, - Right.
- People in our channel usually do.
- Right.
- And then the last is this one, L-theanine.
- Thiabine?
- Theanine.
T-H-E-A-N-I-N-E.
And that, you can find in tea, okay?
And also there's a pill supplement.
He did give,
found a study that recommended 250
to 400 milligrams per day.
- Sure.
- To get what you, you know,
what your body needs
and to get the benefits of the sleep.
So here we've got-
- So all of these have somewhat of a relaxing-
- Right, yup.
- Effect on you?
- Yup, it's anything from relaxing
to help with anxiety,
help with stress
and, of course, all those relate to your sleep.
- Sure.
All tie into it.
- Yup.
So that's all natural ingredients,
good things to try.
You know, I drink a lot of water Bob.
In the last,
ever since I've been reading these books,
every year I read a book or two,
and so I drink a lot.
And then, by the end of the day,
I'm sick of drinking water.
- Sure.
- I want something different.
- Gotcha.
- Right.
And so, I'm thinking, a beer.
But you know, my wife says you've gotta cut down on that
so I gotta get something else.
So I've got tea.
- It actually, alcohol- - And alcohol has a bad effect
on you. - Serious here.
Alcohol, I was kinda joking about that.
- Right, but- - Wink, wink.
- It doesn't,
you don't go into deep sleep very well.
- Right, you get to sleep-
- You get to sleep. - Right away
but you wake up-
- You wake up. - About two in the morning
and then it's hard to get back to sleep.
- Yeah.
- So it's not a good thing.
- So these, hopefully, will not have that effect.
I wish you well with your sleep.
A good night's sleep is better for your health than-
- Oh, it is.
It's a key.
- Yeah.
- It's a key- - It's a major key.
It's talking about mental health.
How your brain resets-
- Right.
- When you have a good night's sleep as well as your body
and,
yeah.
We can talk about- - It's gotta reorganize.
- Yeah.
We'll little video on that.
Shawn talks about that a lot in his book.
- Was it "Sleep Better", right?
- Well, this is the "Eat Smarter" one.
- Yeah I know
but you said you were gonna read the other one.
- Yeah, I am.
- Oh.
- You know, they overlap a little bit.
- Sure, I bet.
- Anyway, so good luck- - All right.
- With all your sleep.
- Sleep well.
- Enjoy the,
enjoy the sleep.
(Bob laughs)